Shedding 25 Pounds in 20 Days: My Experience on the Front Lines of a Global Cyberattack

Tim Brown will always remember December 12, 2020.

This was the day SolarWinds, a software company, learned it had been hacked by Russia.

As the chief information security officer, Brown quickly grasped the impact. The hack could potentially affect any of the company’s more than 300,000 customers globally.

The breach enabled hackers to remotely access systems of customers using SolarWinds’ Orion networking software, which included the U.S. Department of the Treasury, the National Telecommunications and Information Administration, and numerous businesses and public organizations.


Brown mentioned he was “running on adrenaline” during the initial days following the breach.

Amid full-time remote work due to the COVID-19 pandemic, the company’s email system was compromised, rendering it unusable for internal communication.

“We stopped taking calls, and everyone came into the office for COVID-19 testing,” Brown recalled. “I lost 25 pounds in about 20 days. I just kept going.”

He has been featured on CNN and 60 Minutes, along with major newspapers.

“The world is on fire. We’re working to inform people about what is secure and what isn’t.”

Brown indicated the company moved to Proton email and Signal during the email breach, as he received calls from companies and government entities worldwide, including the U.S. military and the COVID-19 vaccine initiative, Operation Warp Speed.

“People prefer spoken communication to written communication. That’s a crucial lesson. You can document things, but people want personal interaction,” said Brown during a talk at Cybercon in Melbourne.

“They want to hear the nuances, so it’s vital to be ready for that kind of response.”

How did the cyberattack unfold?

The notification of the breach came via a call from Kevin Mandia, the founder of cybersecurity firm Mandiant, to SolarWinds’ then-CEO, Kevin Thompson.

Mandia informed Thompson that SolarWinds had “shipped contaminated code” within its Orion software, which aids organizations in monitoring their networks and servers for outages.

According to Mandia, the exploits in Orion were utilized to infiltrate government agencies.

“What you can see from that code is that it wasn’t ours, so we realized right away this was serious,” Brown recalled.




Brown stated that SolarWinds was not the main target of the hack but served as a “conduit to it.” Photo: Sean Davey/The Guardian

The Texas-based company discovered that 18,000 people had downloaded the contaminated product, and hackers, later attributed to Russia’s Foreign Intelligence Service, managed to inject it into Orion’s build environment where the source code is converted into software.

The news broke on a Sunday, and SolarWinds released the announcement before the stock market opened on Monday.

Initial estimates suggested that as many as 18,000 customers might be impacted, which later adjusted down to approximately 100 government agencies and businesses that were truly affected.

“I wish I had known that on the first day, but that’s the reality,” Brown says. “We weren’t specifically the target; we were merely a gateway to it.”

SolarWinds enlisted the help of CrowdStrike, KPMG, and law firm DLA Piper to respond and investigate.

Aftermath: heart attack

For the next six months, SolarWinds suspended the development of new features and redirected its team of 400 engineers to focus on systems and security to restore the company’s stability.

“We prioritized transparency—how can we ensure people understand what threats there are, how those actors operate, how they gather information, how they execute attacks, and how they withdraw?”

Brown noted that the company’s customer renewal rate dropped to around 80% in the aftermath but has since risen back to over 98%.

However, legal consequences soon followed.

In 2021, the Biden administration enacted sanctions and expelled Russian diplomats in response to the attack.

In 2022, SolarWinds settled a class action suit related to the incident for $26 million. The Securities and Exchange Commission (SEC) initiated a lawsuit against SolarWinds and Brown personally in October 2023, alleging that the company and Brown misled investors regarding cybersecurity measures and failed to disclose known vulnerabilities.




Mr. Brown has remained with SolarWinds since the cyberattack. Photo: Sean Davey/The Guardian

Brown was in Zurich when he became aware of the charges.

“As I ascended a hill, I felt out of breath, my arms were heavy, and my chest was tight—I wasn’t getting enough oxygen,” he recalled. “I made a poor decision and flew home. I couldn’t walk from the terminal to my car without pausing; it was a journey I had made countless times.”

He was experiencing a heart attack. Upon returning home, his wife took him to the hospital for surgery, after which he recovered.

“The stress continued to mount, leading me to think I was handling it well without proactively visiting a doctor,” he explained.

Now, Brown is advocating for companies facing similar crises to engage psychiatrists to assist employees in managing stress.


“My stress levels were at a peak, and I was really close to the edge, though the pressure had been building for a while.”

A proposed confidential settlement with the SEC was announced in July but still awaits approval. The finalization of the agreement has faced delays due to the U.S. government shutdown.

Mr. Brown has remained with SolarWinds throughout this entire ordeal.

“This happened on my watch, and that’s how I perceive it. There are factors that contributed, like a state-sponsored attack, but it still occurred under my supervision,” he reflected.

“I admit I can be stubborn, but it was paramount for us to navigate this entire process, and leaving before it was resolved wasn’t an option.”

Source: www.theguardian.com

Make This Easy Diet Change to Shed Pounds Effortlessly.

Shedding pounds might be as straightforward as swapping out some sausages, beef, and bacon in your meals for legumes. Recent research highlights this find.

Researchers from the University of Helsinki directed 51 Finnish men, aged 20-65, to cut back on their red and processed meat intake by just 200g (7oz) a week.

Simultaneously, these men incorporated more legumes, particularly peas and fava beans, into their diets, constituting 20% of their protein sources, while still consuming chicken, fish, eggs, and other proteins.

Apart from this substitution, participants were not advised to eat less or restrict calories. Remarkably, just six weeks later, they experienced an average weight loss of 1 kilo (2.2 pounds).

“This was astonishing because we didn’t set out to encourage weight loss,” said Professor Anne Maria Pajari, a molecular dietitian and senior author of the study, as reported by BBC Science Focus. “We encouraged volunteers to maintain their daily eating habits while monitoring their red and processed meat and legume consumption.”

Pajari noted that while legumes are associated with healthy weight, the degree of change observed in just six weeks was unexpected. This was just the beginning.

By the study’s conclusion, participants consuming legumes had lower total and LDL (“bad”) cholesterol levels, indicating that this dietary switch could lower heart disease risk.

Moreover, the men’s iron levels improved, an outcome surprising since lean meat is typically regarded as a primary source of dietary iron.

According to Pajari, the food exchange was well-received by participants; only one volunteer chose to leave the study.

“I’m very satisfied with the results,” Pajari remarked. “This is something everyone can do. By cutting back on red and processed meat and incorporating more plant-based foods, individuals can make a meaningful impact on their health.”

“Even small adjustments can lead to significant benefits for both personal health and the environment,” she added.

The focus on men specifically was intentional, as they generally consume more meat compared to women.

Pajari observed that in Finland, the average man consumes double the amount of meat than the average woman, making men a “more vulnerable group” in terms of red and processed meat intake.

Lean meats include beef, pork, and lamb, while processed meats consist of cold cuts, sausages, and bacon – Credit: via Guido Mieth

The study also involved control groups, with another 51 men consuming 760g (27oz) of red and processed meats weekly—making up a quarter of their total protein intake, without any legumes.

This group showed no notable improvement in their blood cholesterol or iron levels and lost only 300g (0.6 pounds) on average. Pajari suggested this was merely a byproduct of participating in dietary trials.

“Participation in a diet trial often raises awareness about one’s eating habits,” she explained. “It’s quite sensitive, leading individuals to make healthier choices even when not instructed to.”

Overall, Pajari hopes that men will consider substituting some red and processed meats in their diets with peas, beans, and lentils for the sake of their health and the planet.

read more:

Source: www.sciencefocus.com

From Ideal Gardening Tools to Eight Pounds of Mascara: My Top Picks of the Month | Life and Style

the arrival of spring always accelerates the rhythm of life, especially with the hustle of tidying up the sprawling house and garden. I’ve been fortunate enough to enjoy the delightful early sunshine this season.


Throughout winter, I kept my gaze primarily indoors. Most plants that I bought with hope last summer seemed doubtful of survival. Thus, it’s heartening to see the garden springing back to life. Many of you share this sentiment; the response to our article on getting your garden summer-ready and organizing for spring has been overwhelmingly positive.

It’s also the ideal moment to clear away the cobwebs from your summer wardrobe and rejuvenate it with fresh pieces, be it a “chic spring sweater,” stylish barrel-leg trousers, or an £8 mascara. (If you’re interested in shopping sustainably, check out our recent guide on vintage clothing.)


Bargain Mascara

L’Oréal Paradise Big Deal Volume Mascara

£8 on Amazon

Savin Wiesel, a former beauty editor with a mascara obsession, is on a quest for the best product. After retesting 25 favorites and five new releases, she curated an impressive selection. “Even those who prefer a low-maintenance approach tend to own mascara,” she notes. Sabine’s top pick is a best-seller that she swears transforms lashes with just one swipe.


Best Budget Secateurs




Photo: Cremy Power Collins

Spear & Jackson Razorsharp Advantage Bypass Secateurs

£9.95 on Amazon

“Secateurs are among the most essential tools in gardening, as vital as a well-crafted trowel,” notes Matt Collins, head gardener at the Garden Museum in London, emphasizing their importance in spring. “It’s time to trim perennials and grasses to promote new growth.” He describes these Spear & Jackson secateurs as “simple yet durable tools that excel in functionality.”





Photo: Jonathan Buckley

Niwaki Hori Hori Knife

£32.95 at Sarah Raven

When asked about their preferred tools, professional gardeners consistently mention the Hori Hori. It’s noted as a favorite among experts for summer preparations. “It’s multifunctional, ideal for digging, cutting, weeding, and planting,” says Lulu Roper-Caldbeck.


Spring Sweater

Borden Enid Embroidered Jumper

£112 at John Lewis

“I adore chic sweaters,” states Jess Kurtner Morley in April’s Style Essentials. “Finding a stylish jumper can be a challenge,” she remarks, highlighting its versatility for cool evenings. “I pair this with a black camisole for a layered look.”


Five-Star Rated Coconut Milk

Biona Organic Coconut Milk

£11.95 for 6 x 400ml on Amazon

“I prefer high-quality coconut milk; there’s a noticeable difference between products loaded with sweeteners and stabilizers,” remarks Ravinder Bhogal in a tasting of coconut milk.


Barrel Leg Trousers

Jersey Trousers

£34.90 at Uniqlo

Initially highlighted by Jess Cartner Morley as a cost-effective way to achieve a high-end look, these Uniqlo Barrel Leg trousers have earned popularity as one of our top choices in the Women’s Spring Wardrobe Essentials guide. Their wearability is certainly a selling point.

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Ultra-Portable Power Bank

Anker Nano

£29.99 at Anker

“Compact, efficient, and easily fits in your pocket,” praises reviewer Pete Wise about this 102g power bank. “No other power banks match its combination of charging prowess and portability,” he adds. With a 5,000mAh capacity, it provides ample energy for most smartphones.


The Best Sunscreen

Altruistic Sunscreen SPF50

£27.95 for 1 liter on Amazon

“Using sunscreen is essential; otherwise, anti-aging products are futile,” states Sari Hughes, an expert on age-defying skincare. This dermatologist-recommended formula might seem pricey, but it is an excellent investment in high-quality sun protection.


‘Glass Hair’ Conditioning Gloss

Glaze Clear Conditioning Gloss

£15.99 on Amazon

Hayley Spencer consulted experts on achievable, DIY-friendly beauty treatments. “Glass hair” can be easily attained at home. “The shine and freshness of salon-treated hair are undeniably appealing,” she mentions. This clear conditioning gloss, which can be applied to dry hair, takes only 10 minutes to work its magic.


Best Budget Walking Pad

Rattantree Shock Absorbent Treadmill

£142.49 at Debenhams

While there’s no substitute for walking outdoors, under-desk treadmills are on the rise for boosting daily steps while at work. The Rattantree model provides solid value at £142.49, as noted by Fitness Fanatic Leon Poultney. “It may lack the frills of pricier models, but it’s lightweight and covers the basics for anyone looking to increase their step count.”


Pollock-Style Bud Vase

Rainbow Vase

Starting at £12.50 on Etsy

A popular choice among readers, this vibrant vase adds a splash of color to any space, designed to hold a single flower stem. It’s a simple and affordable way to brighten your home. Fashion writer Ellie Violet Brumley notes that it pushes the boundaries of traditional splatter patterns.




Source: www.theguardian.com